The Myths of Flexibility and Stretching: What You Really Need to Know

Flexibility is often misunderstood in the world of fitness and athletic performance. Despite its foundational role in movement quality and injury prevention, myths about stretching—especially static stretching—continue to circulate widely.

One of the most common misconceptions is that static stretching is harmful before exercise and should be completely replaced by dynamic movements. But as we’ll explore, the real story is much more nuanced.

Where Did the Static Stretching Myth Begin?

The negative reputation surrounding static stretching can be traced back to studies published in the early 2000s.
These studies reported that long-duration static stretching immediately before intense activities—like sprinting or jumping—could temporarily decrease strength, power, and speed.

However, several flaws in these early studies led to widespread misunderstanding:

  • Unrealistic stretching protocols: Participants often held stretches for 60–120 seconds per muscle group, much longer than a typical warm-up would require.

  • Incorrect sequencing: Static stretching was performed right before maximal effort without dynamic activation afterward.

  • Narrow focus: Researchers measured only immediate performance effects, ignoring the long-term benefits of flexibility and mobility training.

In short, the research highlighted the effects of poorly timed static stretching, not the dangers of stretching itself.

The Truth About Static Stretching

When used correctly, static stretching remains an essential tool for improving flexibility, managing muscle imbalances, and promoting recovery.

The real-world benefits of static stretching include:

  • Improving range of motion (ROM) across joints.

  • Reducing excessive tension in tight or overactive muscles.

  • Helping correct postural imbalances and dysfunctional movement patterns.

  • Supporting nervous system recovery, particularly after intense training.

Static stretching should be strategically placed in a training session:

  • After self-myofascial release (if needed).

  • Before a dynamic warm-up (if addressing specific tightness).

  • Or ideally, during cool-downs or dedicated mobility sessions.

It’s not that static stretching is bad; poor timing and poor programming are the real issues.

Dynamic Stretching vs. Static Stretching: It’s Not Either-Or

Many coaches and athletes have swung too far to one extreme, embracing dynamic stretching exclusively while abandoning static work altogether.

The reality?
Dynamic stretching and static stretching are simply different tools for different purposes.

Dynamic stretching is excellent for:

  • Warming up muscles.

  • Elevating heart rate.

  • Priming the body for athletic movements.

Static stretching excels at:

  • Increasing tissue extensibility.

  • Improving flexibility over time.

  • Downregulating excessive neural tension.

Rather than arguing about which is better, the smart approach is to use both methods depending on the needs of the individual and the demands of the session.

A Bigger Toolbox for Flexibility Training

To truly optimize movement and performance, flexibility work should include a broad range of techniques, not just static or dynamic stretching.

Here are some of the most effective flexibility tools:

  • Myofascial Release

  • Static Stretching

  • Progressive Static Stretching

  • 3D Stretching

  • Active Isolated Stretching (AIS)

  • Neuromuscular Stretching

  • Contract-Relax (CR)

  • Contract-Relax-Antagonist-Contract (CRAC)

  • Dynamic Stretching

  • Proprioceptive Neuromuscular Facilitation (PNF)

  • Joint Mobility Work

  • Movement Preparation Drills

  • Fascial Stretch Therapy

  • Eccentric Quasi-Isometrics

  • Neurodynamic Mobilization

Each technique serves a different purpose—and integrating multiple approaches leads to better results than relying on just one.

Smart Sequencing: How to Structure Flexibility and Movement Prep

An effective session flow might look like this:

  1. Self-Myofascial Release (foam rolling or manual therapy).

  2. Targeted Static Stretching (if specific muscles are tight).

  3. Dynamic Stretching and Movement Preparation (to prime movement patterns).

  4. Neuromuscular Activation (to heighten neural drive and muscle responsiveness).

  5. Main Training Session (strength, power, or skill development).

This approach ensures that flexibility gains do not diminish performance, but actually enhance it.

It’s also important to reactivate stretched muscles after intense flexibility work, particularly if using longer-duration static holds. Neuromuscular activation drills ensure strength and coordination are maintained.

Beware of Trends: Stick to Training Principles

Like many areas in fitness, flexibility training is subject to trends. Right now, dynamic stretching dominates the conversation, while static stretching is often unfairly vilified.

But trends are temporary.
Principles are permanent.

The principle is simple:

  • Match the method to the goal.

  • Apply the technique at the right time.

  • Individualize the program to the athlete or client.

Flexibility is not just about “getting looser”—it’s about building more efficient, resilient, and powerful movement.

Discarding static stretching because of misinterpreted studies does athletes a major disservice.

Final Thoughts

Static stretching is not the enemy of performance. Misapplication and misunderstanding are.

When intelligently integrated into a broader movement and training strategy, static stretching—alongside dynamic flexibility work and neuromuscular activation—helps athletes move better, perform stronger, and stay healthier for longer.

Instead of asking whether stretching is good or bad, the better question is:

Are you using the right tool, at the right time, for the right reason?

By Peter Rouse

www.peterrouse.com

References

  • Behm, D. G., & Kibele, A. (2007). Effects of differing intensities of static stretching on jump performance. European Journal of Applied Physiology, 101(5), 587–594. https://doi.org/10.1007/s00421-007-0517-9

  • Simic, L., Sarabon, N., & Markovic, G. (2013). Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scandinavian Journal of Medicine & Science in Sports, 23(2), 131-148. https://doi.org/10.1111/j.1600-0838.2012.01444.x

  • Kay, A. D., & Blazevich, A. J. (2012). Effect of acute static stretch on maximal muscle performance: A systematic review. Medicine and Science in Sports and Exercise, 44(1), 154-164. https://doi.org/10.1249/MSS.0b013e318225cb27

  • Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633-2651. https://doi.org/10.1007/s00421-011-1879-2

  • McHugh, M. P., & Cosgrave, C. H. (2010). To stretch or not to stretch: The role of stretching in injury prevention and performance. Scandinavian Journal of Medicine & Science in Sports, 20(2), 169-181. https://doi.org/10.1111/j.1600-0838.2009.01058.x